Tag Archives: Cross fit

cross fit style workout

Waterfall Workout (cross fit style workout) – Dynamax Ball Style

cross fit style workout

All you need for this cross fit style workout workout is a Dynamax Ball!

Pyramid Workouts work by doing 10 reps of everything 1x through.  Then 9, 8, etc. and so on until you hit 1 rep of each exercise.

1.  Ball Squats:  Squat all the way down until your bottom touches the ball

2. Ball Slams:  Bring the ball over head.  Slam it down.  Work to catch it on it’s bounce to conserve energy!

3.  Burpees: Place the ball on the floor.  Jump out into a push up position.  Touch your chest to the ball.  Stand back up and place the ball over your head.  Make sure your chest touches the ball teach time.

4.  Sit Up To Stand Up:  Lay down on the floor with the ball over your head.  Pull the ball over your body past your feet, rocking up onto your heels.  Stand up and press the ball over head.

5.  Squat to Press:  Squat down until your elbows touch your knees.  Stand up and press the ball over your head.

6.  Medball Slams:  Sit down, knees bent heels on the floor.  Lean back 45 degrees and slam ball side to side bringing the ball over your head between slams.  (10 reps to each side)

7.   Push Ups:  Do 10 push ups with one hand on the ball and 10 with the other hand on the ball.  Travel over the ball between each and every push up.

Time yourself and record your time below!

 

free gyms

Local Parks: The Free Gyms

free gymsOne of the biggest excuses to avoid jump starting your fitness and healthy lifestyle is the cost.  I understand, gyms can be expensive!

One way to avoid high prices is to studio hop.  Many privately owned cross fit gyms, yoga studios, and barre method gyms offer specials for new comers.  During the winter you can try each one through the beginners specials.  Who knows you may find something new you love.  Worst case you will work your muscles differently, gaining maximum burn.

As the weather begins to improve though we can even cut those costs by getting out and exploring the local parks in your area.   They are the free gyms!!   When I lived in Seattle I loved Seward Park, Gasworks ParkKerry Park, The Burke-Gilman Running Trail, Marymoor, and the UW Arboretum.

Shelby Park Nashville 02.jpgSince I’ve been in Nashville I’ve done laps and used the random steps and kid playgrounds for strength routines on the Downtown Riverfront, and at Centennial Park, Percy Warner Park, Shelby Park, and Fannie Mae Park.

Many local parks have either a long waterfront trail, or a running loop.  There are plenty of benches, Monkey Bars, bleachers, and bike racks to attach spri bands and do cross fit style workouts with your at home exercise equipment.  CHeck

Check out this youtube playlist: http://www.youtube.com/playlist?list=PLH9I3etWrhftr0O5KMGs3Y8DiDNswFjd1&feature=view_all

or below for inspiration on how to kick your own booty for free in your local parks!

No Equipment Needed:

 

Toe Touch

Leg Drives

Split Jumps

Diamond Pushup

Advances Single Leg Squat

Spri Band Need:

Spri Band Bicep Curl

Pushup Position Lat Pull

 

 

booty blasting arm toning workout

10 Min Booty Blasting Arm Toning Workout

 

Get your workout in with this 10 min cross fit style Booty Blasting Arm Toning Workout!

It’s quick and sure to boost your metabolism so you burn calories the rest of the day!

 

booty blasting arm toning workout

How many reps can you get total in 10 min?  Comment Below!

 

River workout

“We are what we repeatedly do. Excellence, therefore, is not an act but rather a habit.” -Aristotle

image

How do you see exercise? It is a chore that you have to do most days? Or is it a part of your day; something you choose to do.

My friends, Joe and Karly, are visiting me in Nashville. Because they are on vacation we could have chosen to go grab some drinks on Broadway. Instead, we first chose to squeeze in a quick cross fit style workout.

We did 3 circuits x3. The c station is the workout timer.

1a. Pushup Walkovers
1b. Neider / Push Press
1c. Stair sprints

2a. Left leg Russian squats
2b. Right leg Russian squats
2c. 20 med ball squat jumps

3a. Left leg RDL hops
3b. Right leg RDL hops
3c. 50 Tricep dips

We were done in 45 minutes. Our habit bought us 4 guilt free beers on Broadway. What do your habits do for you?